CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
spiderman and reach
calft stretch
25m High Knee Karaoke
25m Over The Hurdle
25m Knee To Chest
25m Figure Four
25m Toy Soldiers
25m Jog Forward/Backwards x2
25m High Knees/Butt Kicks x2
:30 on/:30 off row (2x)
:30 on/ :30 off bike (2x)
or increasing distance and intensity of running
10m, 15m 20m
Metcon (Time)
1200m Row at RPE3, No Rest, 6 Min Echo Bike at RPE7
-Rest 3 Min-
1000m Row at RPE3, No Rest, 4 Min Echo Bike at RPE8
-Rest 3 Min-
800m Row at RPE3, No Rest, 2 Min Echo Bike at RPE9
Optional wod (No Measure)
8 rounds
250m row
200m run
*5 minute rest
2-3 sets of
8-10 DB floor presses
8-10 Bulgarian split squats
50 ft. Bottoms up KB OH carry
12 alt. Front rack barbell box step ups
8-10 bird dog rows
:30 weighted plank on forearms